{"id":221796,"date":"2021-02-18T15:14:14","date_gmt":"2021-02-18T14:14:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=221796"},"modified":"2024-06-07T10:15:57","modified_gmt":"2024-06-07T08:15:57","slug":"preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/","title":{"rendered":"Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/#Koliko_kalorij_bi_naj_zauzili\" title=\"Koliko kalorij bi naj zau\u017eili?\">Koliko kalorij bi naj zau\u017eili?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/#Kaj_bi_morali_vedeti_o_makrohranilih\" title=\"Kaj bi morali vedeti o makrohranilih?\">Kaj bi morali vedeti o makrohranilih?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/#Zakaj_bi_steli_kalorije\" title=\"Zakaj bi \u0161teli kalorije?\">Zakaj bi \u0161teli kalorije?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/#Kako_zaceti_s_stetjem_kalorij\" title=\"Kako za\u010deti s \u0161tetjem kalorij\">Kako za\u010deti s \u0161tetjem kalorij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/preprost-vodic-za-stetje-kalorij-in-dosego-vasih-ciljev\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160tetje kalorij je ena od stvari, kjer se dru\u017eba razdeli na dva tabora. Za nekatere ljudi je to ena in edina metoda, drugi pa se naje\u017eijo \u017ee samo ob misli, da bi njihov najljub\u0161i hamburger postal &#8220;zgolj \u0161tevilka&#8221;, povrhu pa bi morali njegove vrednosti zapisati v nekak\u0161en dnevnik. Ne glede na to, ali ste prista\u0161 ali nasprotnik \u0161tetja kalorij &#8211; ne morete zanikati, da gre za zelo <strong>u\u010dinkovita metoda nadzora nad vnosom kalorij<\/strong>, s katerim boste la\u017eje dosegli svoje sanjsko telo ali pa se vsaj nau\u010dili, <strong>koliko bi mogli pojesti na dan<\/strong>. \u010ce razmi\u0161ljate o za\u010detku \u0161tetja kalorij, imamo za vas nekaj nasvetov, ki bodo mo\u010dno poenostavili celoten postopek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_kalorij_bi_naj_zauzili\"><\/span>Koliko kalorij bi naj zau\u017eili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden za\u010dnete \u0161teti kalorije iz hrane, morate ugotoviti, koliko kalorij in makrohranil morate dejansko pojesti, da dose\u017eete svoj cilj.&nbsp;\u0160e enostavnej\u0161e je, da v na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" rel=\"noopener\">kalkulator<\/a><\/strong> vnesete svojo te\u017eo, vi\u0161ino in druge <strong>specifi\u010dne podatke<\/strong>, ki bodo vnos izra\u010dunali glede na zastavljeni cilj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_bi_morali_vedeti_o_makrohranilih\"><\/span>Kaj bi morali vedeti o makrohranilih?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi lahko bolje opravljali s hrano in njeno kalori\u010dno vrednostjo, moramo imeti vsaj <strong>osnovno predstavo o posameznih makrohranilih.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"964\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg\" alt=\"Kateri viri beljakovin so najbolj\u0161i?\" class=\"wp-image-213169\" title=\"Kateri viri beljakovin so najbolj\u0161i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-964x1124.jpg 964w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-343x400.jpg 343w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1317x1536.jpg 1317w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1-1756x2048.jpg 1756w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/jogurt-1.jpg 1783w\" sizes=\"auto, (max-width: 964px) 100vw, 964px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Beljakovine<\/h3>\n\n\n\n<p>Beljakovine so makrohranilo, ki pripomore k zdravju kosti, rasti mi\u0161ic, \u0161\u010diti mi\u0161ice v prehrani pred izgorevanjem in lahko pomaga tudi pri <strong>nadzoru va\u0161ega apetita<\/strong>. Beljakovine pa so pomembne tudi za imunski sistem, saj so gradnik njegovih celic. Energijska vrednost <strong>1 g beljakovin je 4 kcal.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20134]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viri beljakovin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meso, ribe, jajca<\/li>\n\n\n\n<li>skuta, jogurt, sir in drugi mle\u010dni izdelki<\/li>\n\n\n\n<li>veganske alternative mesu (tofu, tempeh, seitan)<\/li>\n\n\n\n<li><p>psevdo \u017eitarice (ajda, amarant, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>)<\/p><\/li>\n\n\n\n<li>stro\u010dnice (le\u010da, fi\u017eol)<\/li>\n\n\n\n<li>ore\u0161\u010dki in semena<\/li>\n\n\n\n<li><p>beljakovine (<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sirotkine<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">veganske<\/a>)<\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a>, <a href=\"https:\/\/gymbeam.si\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski pi\u0161koti<\/a>, itd.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o virih beljakovin lahko izveste v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noopener\">20 vrst \u017eivil, s katerimi enostavno dodate beljakovine v svojo prehrano<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Ogljikovi hidrati<\/h3>\n\n\n\n<p>Ogljikovi hidrati so v na\u0161em telesu pomembni predvsem zato, ker slu\u017eijo kot <strong>prednostni vir energije<\/strong>. Energijska vrednost <strong>1 g ogljikovih hidratov je 4 kcal<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viri ogljikovih hidratov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>polnozrnata \u017eita (ovseni kosmi\u010di, pirini kosmi\u010di, moka, ri\u017e, testenine, pecivo)<\/li>\n\n\n\n<li>psevdo \u017eitarice (ajda, amarant, kvinoja)<\/li>\n\n\n\n<li>normalni in sladki krompir<\/li>\n\n\n\n<li>stro\u010dnice (le\u010da, \u010di\u010derika, fi\u017eol)<\/li>\n\n\n\n<li>sadje in zelenjava<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png\" alt=\"Kateri so najbolj\u0161i viri ma\u0161\u010dob?\" class=\"wp-image-213199\" title=\"Kateri so najbolj\u0161i viri ma\u0161\u010dob?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-25.png 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ma\u0161\u010dobe<\/h3>\n\n\n\n<p>Tudi ma\u0161\u010dobe slu\u017eijo v na\u0161em telesu kot vir energije. So pomemben del celic in sodelujejo pri proizvodnji razli\u010dnih hormonov. Hkrati pa varujejo tudi na\u0161e organe. Energijska vrednost <strong>1 g ma\u0161\u010dobe zna\u0161a 9 kcal<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viri ma\u0161\u010dob:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seeds, nuts<\/a> a <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">butter<\/a> made from them<\/p><\/li>\n\n\n\n<li><p>maslo, <a href=\"https:\/\/gymbeam.si\/pure-ghee-gymbeam.html\" target=\"_blank\" aria-label=\"ghee (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> in olja (son\u010dni\u010dna, olivna, bu\u010dna)<\/p><\/li>\n\n\n\n<li>olive<\/li>\n\n\n\n<li>avokado<\/li>\n\n\n\n<li>ma\u0161\u010dobe, ki je naravna sestavina \u017eivalskih beljakovin (na primer ma\u0161\u010doba v govedini)<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Vlaknine<\/h3>\n\n\n<p>Poleg zgoraj omenjenih makrohranil bi nas moral zanimati tudi vnos vlaknin v na\u0161i prehrani, saj v telesu opravljajo \u0161tevilne pomembne funkcije. Netopne vlaknine so nerazgradljive in nam lahko <strong>pomagajo na primer pri prebavnih te\u017eavah.<\/strong> Po drugi strani pa se topne vlaknine lahko v telesu <strong>raz\u0161irijo in tako povzro\u010dijo ob\u010dutek sitosti, kar je \u0161e posebej koristno pri huj\u0161anju<\/strong>. V primerjavi z drugimi makrohranili vlaknine vsebujejo le <strong>2 kcal na gram<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viri vlaknin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sadje<\/li>\n\n\n\n<li>zelenjava<\/li>\n\n\n\n<li>stro\u010dnice<\/li>\n\n\n\n<li>\u017eitarice in polnozrnata \u017eita<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6937,8665,115093\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zakaj_bi_steli_kalorije\"><\/span>Zakaj bi \u0161teli kalorije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav se vam \u0161tetje kalorij sprva zdi zahtevno kot kvantna fizika, boste videli, da vam bo <strong>s\u010dasoma postalo la\u017eje <\/strong>in na koncu ugotocili, da vam vzame le <strong>nekaj minut na dan<\/strong>. Seveda je za\u010deti vedno te\u017eko, toda morda vam bo dejstvo, da ima <strong>kar nekaj pozitivnih koristi<\/strong>, pomagalo, da za\u010dnete.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"917\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg\" alt=\"Zakaj za\u010deti \u0161teti kalorije?\" class=\"wp-image-213226\" title=\"Zakaj za\u010deti \u0161teti kalorije?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-917x1124.jpg 917w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-326x400.jpg 326w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1253x1536.jpg 1253w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac-1670x2048.jpg 1670w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/hambac.jpg 2000w\" sizes=\"auto, (max-width: 917px) 100vw, 917px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Bolje boste razumeli hrano<\/h3>\n\n\n\n<p>\u010cokolada bo vedno \u010dokolada, toda ali ste vedeli, da je ni treba dojemati le kot gre\u0161no sladico, temve\u010d tudi kot <strong>odli\u010den vir zdravih ma\u0161\u010dob iz visokokakovostnega kakava?<\/strong> \u010ce se nau\u010dite, da na hrano ne gledate samo kot na kon\u010dni izdelek, ampak tudi zaznavate njene posamezne sestavine, boste lahko <strong>bolje oskrbeli telo s potrebnimi hranili in odpravili tisto, kar mu ne koristi.<\/strong><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Premagali boste strah pred dolo\u010deno hrano<\/h3>\n\n\n\n<p>Ali \u017eivite v svetu, kjer vsaki\u010d, ko pojeste obrok s hitro hrano, pridobite kilogram? Ko se boste nau\u010dili ravnati s kalorijami, boste ugotovili, da <strong>cheeseburger ni hrana, zaradi katere boste takoj pridobili na te\u017ei<\/strong>. V dnevnem vnosu energije je cheeseburger le pribli\u017eno 300 dodatnih kcal. In \u010de teh 300 kcal od\u0161tejete od drugega dnevnega obroka, lahko celo ostanete v kalori\u010dnem primanjkljaju in shuj\u0161ate.<\/p>\n\n\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To pa vsekakor ne pomeni, da bi hamburger iz McDonaldsa moral postati vsakdanji del va\u0161e prehrane, saj je to odvisno tudi od kakovosti hrane. \u010ce pa ga imate na vsake toliko, pa se ne bo zgodilo ni\u010d.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Lahko si boste pravilno izbrali hrano<\/h3>\n\n\n\n<p>Imate predvideno poslovno kosilo, a \u017eelite, da tudi va\u0161a hrana v restavraciji ne <strong>po\u017eene va\u0161ega dnevnega vnosa kalorij do neba<\/strong>? Potem je to situacija, ko se bo va\u0161e dnevno \u0161tetje kalorij izkazalo za priro\u010dno. Ni vam potrebno kon\u010dati z zgolj solato, ker na splo\u0161no velja za &#8220;dietno&#8221;. Morda vas bo presenetilo, koliko kalorij se lahko skriva v solatnem prelivu. Namesto tega izberite <strong>celovit obrok<\/strong>, s katerim boste telo oskrbeli s kakovostnimi beljakovinami, ogljikovimi hidrati in ma\u0161\u010dobami. S \u0161tetjem kalorij boste vedeli za vse vire in se boste lahko pravilno odlo\u010dili. Kaj pa izbira l<strong>ososa, krompirja in zelenjave?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Razumeli boste svoja nihanja energije<\/h3>\n\n\n\n<p>Na v\u010deraj\u0161njih treningih je \u0161lo vse super, danes pa se vam zdi, kot da vas je povozil tovornjak? V\u010dasih se lahko celo z lahko vadbo zelo potite. Poskusite pogledati na svoj napisani dnevnik hrane in razmislite, <strong>ali je hrana kriva<\/strong>. Je morda ve\u010dji vnos ogljikovih hidratov, ki vam je priskrbel energijo, lahko razlog za dober trening? Na enak na\u010din lahko zahvaljujo\u010d bele\u017eenju kalorij in dolo\u010denih makrohranil <strong>opazujete, ob katerih obrokih se po\u010dutite dobro<\/strong> in po katerih ste pripravljeni le\u010di v posteljo in zadremati. Nato lahko s temi informacijami bolje delate in tako <strong>izbolj\u0161ate svojo zmogljivost ne samo v fitnesu, temve\u010d tudi med pomembnimi delovnimi nalogami ali izpiti v \u0161oli.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg\" alt=\"Kako lahko hrana vpliva na va\u0161o energijo\" class=\"wp-image-213243\" style=\"width:843px;height:562px\" title=\"Kako lahko hrana vpliva na va\u0161o energijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image00023-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Lahko boste \u017eiveli bolj zdravo<\/h3>\n\n\n\n<p>Marsikdo bi rad jedel &#8220;bolje&#8221;, da bi bil bolj zdrav in se po\u010dutil odli\u010dno, a nekako ne ve, kje za\u010deti. \u0160tetje kalorij je lahko odli\u010den na\u010din, da <strong>poi\u0161\u010demo bolj in manj primerna \u017eivila, razumemo njihovo sestavo in ugotovimo, kaj jesti <\/strong>za podporo zdravju kardiovaskularnega sistema in zmanj\u0161anje tveganje za sladkorno bolezen ali druge bolezni. Vse to seveda pod pogojem, da je na\u0161a prehrana uravnote\u017eena. Vedeli boste tudi, da so prebavne motnje lahko tudi povezane z vnosom vlaknin, zato ni treba takoj za\u010deti s tabletami. V\u010dasih je morda dovolj \u017ee, \u010de se osredoto\u010dite na primeren vnos sadja in zelenjave v svojo prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. La\u017eje boste ohranili rezultate<\/h3>\n\n\n\n<p>\u010ce vam je zaradi \u0161tetja kalorij uspelo shuj\u0161ati in dose\u010di svoje sanjsko telo, je super. \u0160e bolje, veliko la\u017eje boste <strong>ohranili svoje rezultate<\/strong>. Nih\u010de ne \u017eeli, da vse \u017eivljenje \u0161tejete kalorije. \u010ce pa za nekaj \u010dasa preizkusite, boste zagotovo <strong>razumeli pribli\u017eno velikost va\u0161ega optimalnega orboka in tudi njegovo primerno sestavo<\/strong>. Zahvaljujo\u010d temu lahko v prihodnosti enostavno ocenite svoje porcije in ohranite svojo te\u017eo. Zato se \u0161tetje kalorij zelo <strong>razlikuje od &#8220;prilagojenih&#8221; prehranskih na\u010drtov<\/strong>, ki jih lahko dobite. Z njimi boste lahko shuj\u0161ali, \u010de pa vas specialist ne nau\u010di ravnanja s hrano, je zelo verjetno, da boste nazaj pridobili kilograme, ko se enkrat vrnete k starim prehranjevalnim navadam.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"899\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg\" alt=\"Kako ohraniti svojo postavo in se ne zrediti\" class=\"wp-image-213257\" style=\"width:843px;height:674px\" title=\"Kako ohraniti svojo postavo in se ne zrediti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/IMG_5950_Facetune_03-03-2020-20-25-59.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_zaceti_s_stetjem_kalorij\"><\/span>Kako za\u010deti s \u0161tetjem kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj, ko vemo, koliko kalorij in makrohranil bi morali prejeti, imamo pregled nad tem, kaj so beljakovine, ogljikovi hidrati in ma\u0161\u010dobe. Poleg tega pa poznamo tudi prednosti \u0161tetja kalorij, zato nadaljujmo s tem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">1. Prenesite aplikacije, ki olaj\u0161ajo postopek<\/h3>\n\n\n\n<p>Dandanes obstaja veliko mobilnih aplikacij, ki nam lahko <strong>poenostavijo \u017eivljenje in celo postopek \u0161tetja kalorij<\/strong>. \u017de od samega za\u010detka vam je aplikacija <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">MyFitnessPal<\/a> na primer lahko v veliko pomo\u010d. V tej aplikaciji samo vnesete vhodne podatke ali pa jih lahko aplikacija izra\u010duna neposredno, nato pa lahko <strong>za\u010dnete s svojim dnevnikom<\/strong>. Da vam ne bi bilo treba iskati dolo\u010denih izdelkov, morate le <strong>skenirati \u010drtno kodo<\/strong> na kateri koli zapakirani hrani in <a href=\"https:\/\/fdc.nal.usda.gov\/index.html\" target=\"_blank\" aria-label=\"aplikacija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aplikacija<\/a> jih bo na\u0161la za vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V veliko pomo\u010d pa so vam lahko tudi druge aplikacije, na primer <strong>MyNetDiary<\/strong>, ki se uporablja tudi za bele\u017eenje hrane, ki ste jo zau\u017eili. Poleg tega vsebuje na <strong>stotine zdravih receptov<\/strong>, po katerih se lahko navdihnete, \u010de se odlo\u010dite spremeniti svoje prehranjevalne navade. In \u010de \u017ee obvladate \u0161tetje kalorij in \u017eelite izvedeti \u0161e ve\u010d o hrani, vam lahko pomaga aplikacija <strong>Nutrients &#8211; Nutrition Facts<\/strong>. Vsebuje ve\u010d deset tiso\u010d \u017eivil in na primer njihovo <strong>podrobno vsebnost vitaminov in mineralov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg\" alt=\"Najbolj\u0161e aplikacije za \u0161tetje kalorij\" class=\"wp-image-213271\" style=\"width:843px;height:562px\" title=\"Najbolj\u0161e aplikacije za \u0161tetje kalorij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-844431006-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Stehtajte obroke svojih najpogosteje uporabljenih \u017eivil<\/h3>\n\n\n\n<p>Kuhinjska tehtnica je odli\u010dna stvar, kaj pa boste storili, \u010de se baterije izpraznijo? Ali bodo vsa prizadevanja za huj\u0161anje izgubljena? \u010ce se \u017eelite nau\u010diti, kako bolje oceniti svojo hrano, <strong>ustvarite tabelo svojih najljub\u0161ih sestavin in stehtajte porabljeno koli\u010dino v skodelici, \u017elici ali merici<\/strong>. Potem vam med kuhanjem ni treba spet izvle\u010di tehtnice. Zapomniti si morate le, koliko danih surovin obi\u010dajno zavzame v va\u0161i skodelici. Tam lahko naredite tudi <strong>\u010drto za posamezne sestavine<\/strong> ali pa se navdihnete v na\u0161ih tabelah, ki vsebujejo ve\u010d surovo stehtanih \u017eivil (navedene vrednosti se lahko razlikujejo glede na dolo\u010deno vrsto izdelka). <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorij imajo viri ogljikovih hidratov?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g surovin<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Ogljikovi hidrati<\/strong><\/th><th><strong>Beljakovine<\/strong><\/th><th><strong>Ma\u0161\u010dobe<\/strong><\/th><th><p style=\"text-align: center\" data-mce-style=\"text-align: center;\"><strong>1 skodelica 250 ml<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Testenine<\/p><\/td><td><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">357<\/p><\/td><td>73<\/td><td>12.5<\/td><td>2<\/td><td>110 g testenin<\/td><\/tr><tr><td>Le\u010da<\/td><td>286<\/td><td>66<\/td><td>23<\/td><td>1.5<\/td><td>210 g le\u010de<\/td><\/tr><tr><td>Ovseni kosmi\u010di<\/td><td>375<\/td><td>67.5<\/td><td>12.5<\/td><td>6<\/td><td>160 g ovsenih kosmi\u010dev<\/td><\/tr><tr><td>Ri\u017e<\/td><td>356<\/td><td>80<\/td><td>6.5<\/td><td>0<\/td><td>210 g ri\u017ea<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Upo\u0161tevajte, da bodo <strong>surovine pri kuhanju spremenile svojo prostornino<\/strong>. Koliko se bo te\u017ea spreminjala, je odvisno tudi od \u010dasa kuhanja. V nekaterih primerih pa se lahko pove\u010da celo za 100-200%. \u010ce vas torej skrbi, da ima ena skodelica le\u010de 632 kcal, ne pozabite, da boste imeli po kuhanju do 600 g le\u010de, kar vsekakor ni majhna koli\u010dina. Podobno tabelo je mogo\u010de ustvariti tudi za merjenje virov ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorij imajo viri ma\u0161\u010dob?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>1 \u010dajna \u017eli\u010dka<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Ogljikovi hidrati<\/strong><\/th><th><strong>Beljakovine<\/strong><\/th><th><strong>Ma\u0161\u010dobe<\/strong><\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ara\u0161idovo maslo<\/a> (15 g)<\/td><td>96<\/td><td>3<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Olivno olje (5 ml)<\/td><td>41<\/td><td>0<\/td><td>0<\/td><td>5<\/td><\/tr><tr><td>Kokosovo olje (5 ml)<\/td><td>44<\/td><td>0<\/td><td>0<\/td><td>5<\/td><\/tr><tr><td>Maslo 5 g<\/td><td>37<\/td><td>0<\/td><td>0<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nekatere ljudi je morda najte\u017eje oceniti vire beljakovin, na primer meso. V tem primeru je <strong>najla\u017eje, da ga stehtamo takoj po nakupu<\/strong> in nato zamrznemo, na primer v porcijah po 100 g. \u010ce kupite paket pi\u0161\u010dan\u010djih prsi, ki tehta 400 g in vsebuje dva kosa mesa, preprosto poskusite narediti 4 kose pribli\u017eno enake velikosti. S tofujem, sejtanom in podobnimi nadomestki la\u017eje natan\u010dno ocenimo koli\u010dino zaradi njihove pravilne oblike. In \u010de se vam zgodi situacija, ko vam bo hrano postregel nekdo drug in ne boste imeli nadzora nad te\u017eo, si lahko <strong>poskusite predstavljati, da bi beljakovine morale zavzeti pribli\u017eno \u00bc va\u0161ega kro\u017enika.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko kalorij imajo izbrani viri beljakovin?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>100 g surovin<\/strong><\/th><th><strong>Kcal<\/strong><\/th><th><strong>Ogljikovi hidrati<\/strong><\/th><th><strong>Beljakovine<\/strong><\/th><th><strong>Ma\u0161\u010dobe<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Pi\u0161\u010dan\u010dje prsi<\/td><td>110<\/td><td>0<\/td><td>23<\/td><td>1<\/td><\/tr><tr><td>Goveji zrezek<\/td><td>172<\/td><td>2<\/td><td>20<\/td><td>9<\/td><\/tr><tr><td>Svinjska rezina<\/td><td>143<\/td><td>0<\/td><td>21<\/td><td>4<\/td><\/tr><tr><td>Dimljeni tofu<\/td><td>139<\/td><td>1<\/td><td>17<\/td><td>8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri ustvarjanju tabel priporo\u010damo, da ne sledite koli\u010dini, ki jo najdete na internetu, ampak tisti, ki jo ustvarite sami. Ena skodelica se razlikuje od druge. Prav tako je lahko \u017eli\u010dka ara\u0161idovega masla razli\u010dnih velikosti in se tako razlikuje za ve\u010d deset kalorij. Ko sami merite posamezne te\u017ee, se boste <strong>s\u010dasoma nau\u010dili natan\u010dno in samozavestno oceniti koli\u010dino.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg\" alt=\"Koliko kalorij vsebuje va\u0161a hrana\" class=\"wp-image-213287\" style=\"width:843px;height:562px\" title=\"Koliko kalorij vsebuje va\u0161a hrana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/masloo.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Shranite va\u0161e najljub\u0161e recepte<\/h3>\n\n\n\n<p>\u010ce imate vsak dan na kro\u017eniku povsem druga\u010den obrok, ste lahko prepri\u010dani, da se ne boste ni\u010desar naveli\u010dali. Vendar ima velik del prebivalstva <strong>svoje najljub\u0161e jedi, ki jih tekom meseca redno menjavajo<\/strong>. \u010ce ste tudi vi med njimi, imamo za vas nasvet, kako la\u017eje &#8220;pisati prehranski dnevnik&#8221; &#8211; <strong>shranite svoje recepte<\/strong>. V aplikacijah za \u0161tetje kalorij je obi\u010dajno mogo\u010de ustvariti svoj lastni obrok. Potem, ko naslednji\u010d spet skuhate to hrano, <strong>vam ni treba klikniti vseh sestavin<\/strong>. Vse, kar morate storiti, je, da izberete <strong>&#8220;svoj&#8221; recept<\/strong>, prilagodite te\u017ee posameznih sestavin in je to to. Na primer, namesto ogljikovih hidratov lahko po potrebi <strong>pove\u010date koli\u010dino zelenjave<\/strong>. \u010ce \u017eelite dopolniti ma\u0161\u010dobe, dodajte \u0161e ara\u0161idovo maslo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta funkcija je tudi zelo prakti\u010dna, predvsem na primer za peko, saj omogo\u010da <strong>zapisovanje le dolo\u010denega dela kon\u010dne poslastice<\/strong>. \u010ce pe\u010dete sladico, ki pokriva ponev, ni treba odrezati kosa, ga pretehtati in nato sorazmerno izra\u010dunati, koliko posameznih sestavin je v tem kosu. Aplikacija bo to storila namesto vas. To funkcijo lahko uporabljate tudi, \u010de kuhate za ve\u010d ljudi. Spet lahko <strong>tehtate samo svoj del in aplikacija izra\u010duna razmerje med posameznimi sestavinami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">4. Na\u010drtujte vnaprej<\/h3>\n\n\n\n<p>Ljudem, ki \u0161e niso povsem seznanjeni s \u0161tetjem kalorij, lahko priporo\u010dimo eno stvar &#8211; na\u010drtovanje. Priprava je klju\u010d do uspeha. \u0160e posebej med tem postopkom. Verjamemo, <strong>da nih\u010de no\u010de zapisati tega, kar je \u017ee pojedel po kosilu, in ugotovil, da mu do konca dneva ostane le \u0161e 200 kcal<\/strong>. Vendar se to zlahka zgodi vsakomur, ki nima pojma, kak\u0161no koli\u010dino energije je mogo\u010de skriti v svojih najljub\u0161ih jedeh. V prvih tednih bo najbolje, \u010de <strong>na\u010drtujete in zapi\u0161ete vsaj vse 3 glavne obroke dan prej<\/strong>. Ne samo, da boste obroke enakomerno na\u010drtovali \u010dez dan, ampak boste prihranili tudi <strong>\u010das med postopkom kuhanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po nekaj tednih, ko bolje spoznate hrano, lahko obroke ves dan bele\u017eite v aplikacije, namesto da bi <strong>to po\u010deli vnaprej<\/strong>. Ocenili boste lahko, koliko kalorij in makrohranil ima dolo\u010deno \u017eivilo, in ustrezno na\u010drtovali velikost porcije, tako da v prvi polovici dneva ne boste porabili vseh svojih kalorij.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"737\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg\" alt=\"Kako zabele\u017eiti kalorije iz hrane\" class=\"wp-image-213302\" style=\"width:843px;height:553px\" title=\"Kako zabele\u017eiti kalorije iz hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1124x737.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-400x262.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-1536x1008.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1215095583-2048x1344.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Ne glejte samo na kalorije<\/h3>\n\n\n\n<p>Kalorije so seveda pomembne in od njihovega vnosa je odvisno, ali boste shuj\u0161ali, ohranili te\u017eo ali se zredili. <strong>Vendar kalorije niso edini kazalnik, na katerega bi morali biti pozorni<\/strong>. Tudi v tem postopku ne smemo pozabiti zau\u017eiti dovolj <strong>sadja (200 g), zelenjave (400 g) <\/strong>in imeti urnik pitja. Vsak dan naj bi popili vsaj <strong>30-45 ml na kg telesne te\u017ee<\/strong>. V resnici to pomeni, da bi morala 60-kilogramska \u017eenska piti pribli\u017eno 1,8\u20132,7 l, 80-kilogramska mo\u0161ki pa 2,4\u20133,6 l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Berite oznake<\/h3>\n\n\n\n<p>\u0160tetje kalorij vam omogo\u010da, da v dnevni vnos vklju\u010dite manj primerna \u017eivila, hkrati pa ohranjate te\u017eo ali shuj\u0161ate. Vendar to ne spremeni dejstva, da bi morali v ve\u010dini primerov izbrati <strong>najmanj predelano hrano,<\/strong> <strong>ki bo telesu priskrbela dovolj mikrohranil in potrebnih snovi<\/strong>. Branje nalepk vam bo pomagalo do pravilne odlo\u010ditve. Ko vidite izdelek s sestavinami, za katere \u0161e niste sli\u0161ali in katere prekrivajo polovico sestave, ga raje vrnite na polico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj pa, da bi poskusili slediti <strong>magi\u010dnemu pravilu 80:20, kjer 80% tega, kar jeste, sestavlja kakovostna hrana, preostalih 20% hrane pa je manj primerne, a bo ugajala va\u0161i du\u0161i in pote\u0161ila va\u0161e \u017eelje<\/strong>. Ve\u010d o tem najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\"Kako zahvaljujo\u010d IIFYM jesti pico in sladkarije, ob tem pa \u0161e vedno huj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako zahvaljujo\u010d IIFYM jesti pico in sladkarije, ob tem pa \u0161e vedno huj\u0161ati?<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg\" alt=\"Kako razumeti sestavo hrane\" class=\"wp-image-213315\" style=\"width:843px;height:563px\" title=\"Kako razumeti sestavo hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-1.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">7. Ko naredite napako, ne pani\u010darite<\/h3>\n\n\n\n<p>Nih\u010de ni popoln in <strong>na za\u010detku boste najverjetneje delali napake<\/strong>. V\u010dasih lahko celo nevede prese\u017eete priporo\u010deni vnos za <strong>stotine kalorij<\/strong> (\u010de na primer zame\u0161ate vrednosti surovih in kuhanih sestavin). Ne sekirajte se. Tudi dodatnih 500 kcal ni ni\u010d, \u010desar ena ura teka ne bi popravila. <strong>\u0160tetje kalorij je postopek, pri katerem se boste vedno lahko kaj nau\u010dili<\/strong>. Videli boste, da boste s\u010dasoma postali bolj\u0161i in natan\u010dnej\u0161i, dokler na koncu ne boste pri\u0161li do zaklju\u010dka, <strong>da tehtnice niti ne boste potrebovali in se boste nau\u010dili oceniti sami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tetje kalorij vsekakor ni za vsakogar, kar je v redu. \u010ce pa se boste podali na to pot, se <strong>boste nau\u010dili bolje razumeti hrano, kako se pravilno odlo\u010diti, se prenehali bati dolo\u010denih \u017eivil in boste lahko tudi bolj zdravo \u017eiveli in la\u017eje ohranjali svojo postavo<\/strong>. Od za\u010detka pa morate biti potrpe\u017eljivi in to novo aktivnost sprejeti kot proces, v katerem se nenehno izbolj\u0161ujete. Videli boste, da vam bo s\u010dasoma \u0161tetje kalorij postajalo vedno la\u017eje in postopoma boste pri\u0161li do stopnje, <strong>ko tehtnice ne boste ve\u010d potrebovali<\/strong>. Za povpre\u010dnega \u010dloveka \u0161tetje kalorij zagotovo ni nekaj, kar bi po\u010deli vse \u017eivljenje. To orodje vam bo pomagalo predvsem na za\u010detku, preden se nau\u010dite delati s hrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kak\u0161en je va\u0161 slog &#8211; ali \u0161tejete kalorije ali zgolj nameravate za\u010deti? Delite svoje izku\u0161nje z nami pod komentarji in ne pozabite deliti \u010dlanka s prijatelji. Morda jim bo to pomagalo poenostaviti celoten postopek in dose\u010di svoje cilje.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0160tetje kalorij je sprva lahko zapleteno, vendar ne spremeni dejstva, da je to zelo u\u010dinkovit na\u010din za huj\u0161anje in ohranjanje fit postave. V tem \u010dlanku vam bomo svetovali, kako poenostaviti \u0161tetje kalorij.<\/p>\n","protected":false},"author":100,"featured_media":213344,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6687,6843,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-221796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-kalorije-sl","10":"tag-makrozivila","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Preprost vodi\u010d za \u0161tetje kalorij in dosego va\u0161ih ciljev - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako za\u010deti \u0161teti kalorije? 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